12-11-17 Front Loader – CrossFit Grail

12-11-17 Front Loader

10
Dec

12-11-17 Front Loader

CrossFit Grail – CrossFit

Metcon

Warm-up

Warm-up (No Measure)

2 Rounds(0:30 Sec/Exercise)

Jumping Jacks

Straight Arm Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Side Lunges

Air Squats

Barbell Warm-up: Coach Led

Metcon (AMRAP – Reps)

AMRAP 5:

15 Push Press 75/55#

15 Push Press 95/65#

AMRAP Push Press 115/80#

rest 3 minutes

AMRAP 5:

15 Front Squats 75/55#

15 Front Squats 95/65#

AMRAP Front Squats 115/80#

rest 3 minutes

AMRAP 5:

15 Hang Power Cleans 75/55#

15 Hang Power Cleans 95/65#

AMRAP Hang Power Cleans 115/80#
RX+: 95/65#, 115/80#, 135/95#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Barbell: Roll out quads and IT band

Leave a Reply